1 serving (100 grams) contains 55 calories, 2.4 grams of protein, 3.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
110 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6 g | 7% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 80 mg | 3% | |
| Total Carbohydrates | 12 g | 4% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 3 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 460 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli cooked in oil and garlic
Broccoli cooked in oil and garlic is a simple yet flavorful dish often associated with Mediterranean and East Asian cuisines, where garlic and olive oil are staple ingredients. Broccoli is a cruciferous vegetable that is low in calories, rich in fiber, and packed with essential nutrients like vitamin C, vitamin K, and folate. When lightly sautéed in olive oil and garlic, the dish gains healthy fats, antioxidants, and a bold aromatic flavor. This preparation method also helps retain broccoli’s natural nutrients, making it a versatile side dish that complements many meals while offering numerous health benefits.
Health Benefits
- Rich in vitamin C, supporting immune function and reducing oxidative stress.
- High in vitamin K, which is essential for bone health and blood clotting.
- Contains sulforaphane, a potent antioxidant that may help reduce inflammation and protect against chronic diseases.
- Provides dietary fiber, aiding digestive health and promoting satiety.
- Includes healthy monounsaturated fats from olive oil, which can support heart health.
Dietary Considerations
Selection and Storage
Store cooked broccoli in an airtight container in the refrigerator and consume within 3-4 days. Reheat gently to preserve texture and flavor.
Common Questions About Broccoli cooked in oil and garlic Nutrition
Is broccoli cooked in oil and garlic high in protein?
Cooked broccoli is not particularly high in protein, providing about 2-3 grams of protein per 1-cup serving. While the protein content is low, it is complemented by essential amino acids that are beneficial as part of a plant-based diet.
Can I eat broccoli cooked in oil and garlic on a keto diet?
Yes, broccoli cooked in oil and garlic is keto-friendly. Broccoli is low in carbs, with about 4 grams of net carbs per cup, and cooking it in healthy fats like olive oil aligns well with keto diet principles.
What are the health benefits of broccoli cooked in oil and garlic?
Broccoli is rich in vitamins C and K, as well as antioxidants that support immune health and reduce inflammation. Garlic offers additional benefits, such as potential cardiovascular support and antimicrobial properties, while the cooking oil provides healthy fats for improved nutrient absorption.
How much broccoli cooked in oil and garlic should I eat in one serving?
A standard serving size of cooked broccoli is about 1 cup, which contains roughly 55 calories. If prepared with a tablespoon of olive oil, the calorie count increases by about 120 calories, making it around 175 calories per serving, depending on the oil used.
How does broccoli cooked in oil and garlic compare to steamed broccoli?
Broccoli cooked in oil and garlic typically has a richer flavor due to the addition of fats and seasonings, while steamed broccoli is lower in calories as no oil is added. Steaming preserves most nutrients without added fats, whereas cooking it with oil may improve absorption of fat-soluble vitamins.
